Looking for a savory dish that brings together the rich flavors of the Mediterranean with a healthy twist? This Mediterranean-Style Tuna Quinoa Pie is packed with protein from tuna and quinoa, enhanced by the tanginess of feta cheese, sun-dried tomatoes, and briny olives. It’s a nutritious, delicious meal that’s perfect for a light lunch, dinner, or even as a hearty snack. With easy-to-find ingredients and simple preparation, this dish is a delightful blend of Mediterranean flavors that’s sure to please.
Ingredients:
- 2 cans of tuna (in water, drained)
- 2 large eggs
- ½ cup feta cheese, crumbled
- ½ cup black olives, chopped
- ½ cup sun-dried tomatoes, chopped (drained if packed in oil)
- ½ cup cooked quinoa (or rice as an alternative)
- ½ red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ cup fresh parsley, chopped
- ¼ teaspoon black pepper
- ¼ teaspoon salt (optional)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ½ cup breadcrumbs (optional, for topping)
- 1 tablespoon of grated Parmesan cheese (optional, for garnish)
Instructions:
- Preheat the oven: Preheat your oven to 375°F (190°C). Grease a baking dish or pie pan with olive oil to prevent sticking.
- Prepare the quinoa: Cook the quinoa according to package instructions and set aside to cool. You can also use leftover quinoa or rice for this step.
- Mix the base ingredients: In a large mixing bowl, combine the drained tuna, cooked quinoa, chopped red onion, garlic, feta cheese, black olives, sun-dried tomatoes, and parsley. Stir well to combine.
- Add seasonings: Add the dried oregano, thyme, black pepper, salt (if desired), olive oil, and lemon juice to the mixture. Stir again to distribute the flavors evenly.
- Add the eggs: Lightly beat the two eggs in a separate bowl, then pour them into the tuna mixture. Mix everything thoroughly to bind the ingredients together.
- Assemble the pie: Transfer the tuna mixture into the prepared baking dish, pressing it down gently to form an even layer. If you are using breadcrumbs and Parmesan cheese, sprinkle them on top for an added crispy crust.
- Bake the pie: Place the dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the pie is firm to the touch.
- Cool and serve: Allow the pie to cool for a few minutes before slicing. Serve it warm or at room temperature, either on its own or with a side salad for a complete Mediterranean meal.
Conclusion:
This Mediterranean-Style Tuna Quinoa Pie is a nutritious and flavorful dish that’s easy to prepare and packed with wholesome ingredients. The combination of tuna, quinoa, feta, olives, and sun-dried tomatoes creates a savory meal rich in protein and Mediterranean flavors. Whether you’re looking for a healthy family dinner or a dish to impress guests, this recipe delivers on both taste and nutrition.
Mediterranean-Style Tuna Quinoa Pie with Feta and Sun-Dried Tomatoes
This Mediterranean-Style Tuna Quinoa Pie blendstuna, quinoa, feta, and sun-dried tomatoes for a protein-packed, flavorful mealthat's perfect for lunch or dinner.
Ingredients
- 2 cans of tuna in water, drained
- 2 large eggs
- ½ cup feta cheese crumbled
- ½ cup black olives chopped
- ½ cup sun-dried tomatoes chopped (drained if packed in oil)
- ½ cup cooked quinoa or rice as an alternative
- ½ red onion finely chopped
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ cup fresh parsley chopped
- ¼ teaspoon black pepper
- ¼ teaspoon salt optional
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ½ cup breadcrumbs optional, for topping
- 1 tablespoon of grated Parmesan cheese optional, for garnish
Instructions
- Preheat the oven: Preheat your oven to 375°F (190°C). Grease a baking dish or pie pan with olive oil to prevent sticking.
- Prepare the quinoa: Cook the quinoa according to package instructions and set aside to cool. You can also use leftover quinoa or rice for this step.
- Mix the base ingredients: In a large mixing bowl, combine the drained tuna, cooked quinoa, chopped red onion, garlic, feta cheese, black olives, sun-dried tomatoes, and parsley. Stir well to combine.
- Add seasonings: Add the dried oregano, thyme, black pepper, salt (if desired), olive oil, and lemon juice to the mixture. Stir again to distribute the flavors evenly.
- Add the eggs: Lightly beat the two eggs in a separate bowl, then pour them into the tuna mixture. Mix everything thoroughly to bind the ingredients together.
- Assemble the pie: Transfer the tuna mixture into the prepared baking dish, pressing it down gently to form an even layer. If you are using breadcrumbs and Parmesan cheese, sprinkle them on top for an added crispy crust.
- Bake the pie: Place the dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the pie is firm to the touch.
- Cool and serve: Allow the pie to cool for a few minutes before slicing. Serve it warm or at room temperature, either on its own or with a side salad for a complete Mediterranean meal.